Once upon a time, counting calories was what people did when they wanted to get healthy and/or lose weight. These days, it's more about counting your MACROS. But what exactly are MACROS? The short answer is that MACROS are the four main components that make up the content of the calories you consume. These four main MACROS are carbohydrates, fat, protein, and alcohol. (Even though alcohol is a macronutrient, its considered a non-nutrient, which means your body doesn't actually need it to function properly.)MACROS is short for macronutrient. If you've ever heard of the word micronutrient, you may already know they are the vitamins and minerals that your body needs to function at peak health. Those micronutrients can be found inside your macronutrients. (Micro means small, whilst macro means big.)Think of MACROS as sort of the umbrella all of your micronutrients hang out beneath. Macronutrients are the components of your food that actually give you energy and fuel your body.Keeping your MACROS at a healthy ratio that is suited for your individual body is important for maintaining optimum health and nutrition. However, keep in mind that every persons ideal MACROS will be different, which can make it hard to get the balance right. There is no one-size-fits-all solution.
Calories Contained in Your MACROS
There is a certain number of calories per gram in each of the four macronutrients.
Carbs contain 4 calories per gram
Protein contains 4 calories per gram
Fat contains 9 calories per gram
Alcohol contains 7 calories per gram
Protein Macronutrient
We often think of protein as the macronutrient we need to eat more of in order to build or maintain muscle. This is especially true if you work out or follow a special diet. Protein is important in helping the body repair broken muscle tissue, like what happens after a tough workout.Protein is also considered anabolic. This is because when your muscles undergo phases of repair and growth, this is the physiological process of anabolism. This is all fueled by protein.The amount of protein your body needs can vary from person to person, but you should aim to consume roughly 1 gram per pound of body weight. Some people will need more protein than others, particularly people who are very active. Keep in mind that protein moderation is key in all things. Going overboard on your protein intake will be counterproductive. Your body wont repair itself or grow your muscles any faster, nor will eating copious amounts help you lose weight faster.Some great sources of protein are meats like grass-fed beef, as well as chicken, fresh fish, turkey, pork, beef broth, eggs, and tendon meat. You can also boost your protein intake from plant-based sources like our protein and fiber nutritional booster.
Carbohydrate Macronutrient
Carbs are other macronutrients that are important for a healthy and well-rounded diet and to keep your body running at peak performance. Though there are wildly differing opinions on how many grams of carbs are needed, in general, it is agreed that refined carbs and sugary treats are bad sources while carbs from things like fresh vegetables and healthy grains like organic red quinoa or oat groats are great fuel for the body.Carbohydrates are stored as glycogen in your muscles and liver and there is no amount of carb intake that is perfect for everyone, every individual will be different. But, if you are consuming around 1 gram per pound of bodyweight, then that's a good place to start.People who are very active may require more or less depending on the type of dietary program they are following. Also, keep in mind that you want healthy carbs, not empty carbs. So good sources include fruits, veggies, and certain types of rice, grains, and potatoes.
Fat Macronutrient
Fat is a macronutrient that is essential for the body and provides additional energy alongside your carb intake. Fat also helps you absorb fat-soluble vitamins, and it can sometimes be a more consistent energy source than carbohydrates if your body is in a fat-adapted or ketogenic state. If you follow a diet that allows for a higher carb intake, then fat is often used as a backup fuel source for your body, while your carbohydrate or glycogen stores will be used first.Fat is also considered helpful in keeping your hormones on track because it promotes the production of testosterone and progesterone. As to how much fat is needed for a body to be sufficiently fueled, it will vary depending on the person and their needs.However, a starting point is to aim for making fat account for 15-25% of your overall calorie intake. Remember to keep your fat sources healthy by using things like avocado, olive oil, coconut oil, and grass-fed butter. You can also get healthy fat from grass-fed beef and lamb, palm oil, and even dark chocolate.
